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CycloCross: 12 week build & peak plan

Author

Pedal Action

All plans by this Coach
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Length

12 Weeks

Plan Specs

cycling cyclocross intermediate power based tss based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Plan Summary

- Intermediate level (1-4 years cycling)
- Riding regularly (4+ times/week)
- Plan duration: 12 weeks
- 8-12 hours week

Description

The 12 week build plan will get your ready for your priority A event, specifically the plan is designed to help you with a cyclocross racing. Using the latest science based training principals, the plan will improve your fitness, make your stronger, more resilient to injury and set you up well for your target events.

The plan provides the following:
- Testing protocols to allow you to track your progress
- Power based workouts, available for download onto common platforms (TrainerRoad, Zwift, Garmin etc) 
- Improve stamina and fatigue resistance (reduces the effects of fatigue during long races)
- Improve your anaerobic system so you can cope with the demands of cyclocross racing
- Improve your cyclocross technical skills
- Improve Functional Threshold Power (FTP)
- Free TrainingPeaks account (Premium for first 30 days)
- TSS based plan

The plan uses periodisation to split the training into three four week blocks, each block has three hard weeks and the fourth week is a recovery and testing week.
The focus of each block changes:

- Block 1 (4 weeks): Extended work at sweet spot, technical skills, some anaerobic work
- Block 2 (4 weeks): Intensive aerobic work (above threshold), race specific drills and workouts
- Block 3 (4 weeks): Includes peak block and taper, 2 big weeks followed by 2 weeks of adaptation leading into your main event/s



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:03 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:03 hrs 3:00 hrs
—— ——

Phil Crick

Pedal Action

Husband and wife team, Phil and Michelle Crick, based in Adelaide, South Australia, offering personalised training plans to athletes of all ages and abilities to help you achieve your racing and recreational goals.

Catering for athletes in three different countries, we are able to coach you remotely from anywhere with an internet connection.

Sample Day 1

0:51:00
57.4TSS
M02 Sweet spot (2 x 15min)

You can do this workout on the flat, rolling ground or hills. Can also be done on the trainer.

Sample Day 2

1:00:00
60TSS
S14 Technique CX Cornering

This workout will allow you to practice your CX cornering skills. Pick an off road course with a variety of terrain. WU 10 mins zone 1/2 - MS 40 mins of cornering (10 mins on each) 1. Tight and twisty in and out of trees. Stay loose and relaxed 2. Fast sweepers on loose surface 3. Off camber corners 4. Mixed surface corners tarmac -> grass, gravel -> tarmac, grass -> gravel - CD 10 mins zone 1/2

Sample Day 3

0:56:00
62.6TSS
A24 CX 30-30-30

Cyclocross hurts, and so do the workouts that matter! Head out to your local CX course (or create one at a school or park) and give this workout a try.

Sample Day 5

2:00:00
134.5TSS
A01 Medium Gravel/CX Ride

Stay mostly in zones 2-3. You need to pick a well disciplined group for this, terrain can be mixed and include some hills. If it degenerates into a 'race', drop off and finish on your own in zone 2/3. Some time above zone 3 is ok, but keep it to a minimum.
Ensure you practice some of the skills from the week during this ride

Sample Day 6

1:05:00
61.8TSS
M09 Tempo (low cadence)

Use this workout to build fatigue resistance over time.

Sample Day 8

1:01:00
71.5TSS
M02 Sweet spot (2 x 20min)

You can do this workout on the flat, rolling ground or hills. Can also be done on the trainer.

Sample Day 9

1:00:00
60TSS
S13 Technique CX Obstacles

Use this workout to practice getting over, around and through various obstacles. - WU 10 mins zone 1/2 - MS 40 mins of obstacles (10 mins on each) 5 x stairs. Ride towards stairs, get off, carry bike up stairs, get back on. Repeat (use a short steep bank if no stairs available) 5 x sand/gravel/slippy mud. Ride through the slippy stuff, stay seated. Repeat 5 x logs. . Ride towards log, get off, hop over log, get back on. Repeat 5 x Off camber slope. Ride along the line of the slope so you have the down hill on one side and the up hill on the other. Repeat - CD 10 mins zone 1/2

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